EXERCISE 2: seated stretching, one leg outstretched, the other leg bent (arch on the thigh)

OBJECTIVE

Maintain your fitness and health.

MUSCLES WORKED

Gentle stretching of the glutes and back

WORKOUT TIME

Stretch for 20 to 30 seconds.

BREATHING

Breathe in when about to start the movement and out while carrying out the movement. Breathing should be calm and relaxed when stretching. Use the times when you’re breathing out to increase your extension (a few mm, cm).

SAFETY INSTRUCTIONS AND TECHNIQUE

Go for the feeling, not the performance! The aim is to stretch and relax the muscle. For this, the movement should be performed smoothly and without jerking, which risks causing adverse effects. You should feel a stretch that may be intense, but not pain. Keep your back flat. Try to stretch out the torso to the top of the skull. Keep the torso in alignment with the extended leg.

DIFFICULTY OPTION

Intensify the extension based on your flexibility.

OBJECTIVE

Maintain your fitness and health.

MUSCLES WORKED

Gentle stretching of the glutes and back

WORKOUT TIME

Stretch for 20 to 30 seconds.

BREATHING

Breathe in when about to start the movement and out while carrying out the movement. Breathing should be calm and relaxed when stretching. Use the times when you’re breathing out to increase your extension (a few mm, cm).

SAFETY INSTRUCTIONS AND TECHNIQUE

Go for the feeling, not the performance! The aim is to stretch and relax the muscle. For this, the movement should be performed smoothly and without jerking, which risks causing adverse effects. You should feel a stretch that may be intense, but not pain. Keep your back flat. Try to stretch out the torso to the top of the skull. Keep the torso in alignment with the extended leg.

DIFFICULTY OPTION

Intensify the extension based on your flexibility.

OBJECTIVE

Maintain your fitness and health.

MUSCLES WORKED

Gentle stretching of the glutes and back

WORKOUT TIME

Stretch for 20 to 30 seconds.

BREATHING

Breathe in when about to start the movement and out while carrying out the movement. Breathing should be calm and relaxed when stretching. Use the times when you’re breathing out to increase your extension (a few mm, cm).

SAFETY INSTRUCTIONS AND TECHNIQUE

Go for the feeling, not the performance! The aim is to stretch and relax the muscle. For this, the movement should be performed smoothly and without jerking, which risks causing adverse effects. You should feel a stretch that may be intense, but not pain. Keep your back flat. Try to stretch out the torso to the top of the skull. Keep the torso in alignment with the extended leg.

DIFFICULTY OPTION

Intensify the extension based on your flexibility.

OBJECTIVE

Maintain your fitness and health.

MUSCLES WORKED

Gentle stretching of the glutes and back

WORKOUT TIME

Stretch for 20 to 30 seconds.

BREATHING

Breathe in when about to start the movement and out while carrying out the movement. Breathing should be calm and relaxed when stretching. Use the times when you’re breathing out to increase your extension (a few mm, cm).

SAFETY INSTRUCTIONS AND TECHNIQUE

Go for the feeling, not the performance! The aim is to stretch and relax the muscle. For this, the movement should be performed smoothly and without jerking, which risks causing adverse effects. You should feel a stretch that may be intense, but not pain. Keep your back flat. Try to stretch out the torso to the top of the skull. Keep the torso in alignment with the extended leg.

DIFFICULTY OPTION

Intensify the extension based on your flexibility.

OBJECTIVE

Maintain your fitness and health.

MUSCLES WORKED

Gentle stretching of the glutes and back

WORKOUT TIME

Stretch for 20 to 30 seconds.

BREATHING

Breathe in when about to start the movement and out while carrying out the movement. Breathing should be calm and relaxed when stretching. Use the times when you’re breathing out to increase your extension (a few mm, cm).

SAFETY INSTRUCTIONS AND TECHNIQUE

Go for the feeling, not the performance! The aim is to stretch and relax the muscle. For this, the movement should be performed smoothly and without jerking, which risks causing adverse effects. You should feel a stretch that may be intense, but not pain. Keep your back flat. Try to stretch out the torso to the top of the skull. Keep the torso in alignment with the extended leg.

DIFFICULTY OPTION

Intensify the extension based on your flexibility.

OBJECTIVE

Maintain your fitness and health.

MUSCLES WORKED

Gentle stretching of the glutes and back

WORKOUT TIME

Stretch for 20 to 30 seconds.

BREATHING

Breathe in when about to start the movement and out while carrying out the movement. Breathing should be calm and relaxed when stretching. Use the times when you’re breathing out to increase your extension (a few mm, cm).

SAFETY INSTRUCTIONS AND TECHNIQUE

Go for the feeling, not the performance! The aim is to stretch and relax the muscle. For this, the movement should be performed smoothly and without jerking, which risks causing adverse effects. You should feel a stretch that may be intense, but not pain. Keep your back flat. Try to stretch out the torso to the top of the skull. Keep the torso in alignment with the extended leg.

DIFFICULTY OPTION

Intensify the extension based on your flexibility.

OBJECTIVE

Maintain your fitness and health.

MUSCLES WORKED

Gentle stretching of the glutes and back

WORKOUT TIME

Stretch for 20 to 30 seconds.

BREATHING

Breathe in when about to start the movement and out while carrying out the movement. Breathing should be calm and relaxed when stretching. Use the times when you’re breathing out to increase your extension (a few mm, cm).

SAFETY INSTRUCTIONS AND TECHNIQUE

Go for the feeling, not the performance! The aim is to stretch and relax the muscle. For this, the movement should be performed smoothly and without jerking, which risks causing adverse effects. You should feel a stretch that may be intense, but not pain. Keep your back flat. Try to stretch out the torso to the top of the skull. Keep the torso in alignment with the extended leg.

DIFFICULTY OPTION

Intensify the extension based on your flexibility.

OBJECTIVE

Maintain your fitness and health.

MUSCLES WORKED

Gentle stretching of the glutes and back

WORKOUT TIME

Stretch for 20 to 30 seconds.

BREATHING

Breathe in when about to start the movement and out while carrying out the movement. Breathing should be calm and relaxed when stretching. Use the times when you’re breathing out to increase your extension (a few mm, cm).

SAFETY INSTRUCTIONS AND TECHNIQUE

Go for the feeling, not the performance! The aim is to stretch and relax the muscle. For this, the movement should be performed smoothly and without jerking, which risks causing adverse effects. You should feel a stretch that may be intense, but not pain. Keep your back flat. Try to stretch out the torso to the top of the skull. Keep the torso in alignment with the extended leg.